Maximuscle Lean Definition Training Plan
If you’re wondering how to get lean, it’s a matter of commitment. Sticking to a lean diet and a good training plan will help you lose weight and define your muscles. Follow our five day plan to start seeing results.
Day 1
| Exercise | Reps | Sets |
| Barbell Deadlift | 12,10,8,6,12 | 5 |
| Barbell Front Squats (triple set with 2 below) | 10 | 3 |
| Burpee to Jump | 10 | 3 |
| Step-up/Raise Knee (same leg) | 10 | 3 |
| Cable Chest Fly (triple set with 2 below) | 10 | 3 |
| Cable Chest Press | 10 | 3 |
| Clap Press Ups | 10 | 3 |
| Kettlebell Rows (triple set with 2 below) | 10 | 3 |
| Inverted Body Rows | 10 | 3 |
| Dumbbell Curls | 10 | 3 |
| Cable Slow Crunch | 10 to 12 | 3 |
| Plank | 45 sec to 1 min | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
Day 2
| Exercise | Reps | Sets |
| Wide Grip Chin Ups (super set with below) | To Failure | 3 |
| Gorilla Press Up | To Failure | 3 |
| Bench Press | 12,10,8,6,12 | 5 |
| Narrow grip lat pull down | 12,10,8,6,12 | 5 |
| Kettle Bell Rows (superset with below) | 20 | 3 |
| Dumbbell Chest Press plus rotation | 10 | 3 |
| Dumbbell Fly to hammer grip press combo (superset with below) | 10 | 3 |
| High cable rows | 10 | 3 |
| Dumbbell Pullovers (superset with below) | 10 | 3 |
| Dips | 10 | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
| Plank | 45 sec to 1 min | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
Day 3
| Exercise | Reps | Sets |
| Barbell Squats | 12,10,8,6,12 | 3 |
| Plyometric Box Jumps (superset with below) | 15 | 3 |
| Dumbbell Walking Lunges (triple set with two below) | 10 | 3 |
| Dumbbell curl to shoulder press | 10 | 3 |
| Dumbbell Jump Squat | 10 | 3 |
| Cable Low to high woodchops (triple set with two below) | 10 | 3 |
| Medicine Ball Crunch | 10 | 3 |
| Arm Get-ups to press-up combo | 10 | 3 |
| TRX Plank Hold (triple set with two below) | 1 min | 3 |
| TRX Jacknifes | 15 to 20 | 3 |
| RX Pendulums | 20 | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
Day 4
| Exercise | Reps | Sets |
| Dumbbell Incline Chest Press | 12,10,8,6,12 | 5 |
| Barbell clean and press | 12,10,8,6,12 | 5 |
| Bench Press (superset with below) | 10 | 3 |
| Seated Arnold Press | 10 | 3 |
| Decline Bench (superset with below) | 10 | 3 |
| Barbell upright row | 10 | 3 |
| Staggered power press-ups (superset with below) | 10 | 3 |
| Dumbbell lat raise & front raise combo | 10 | 3 |
| Close grip press-ups (superset with below) | To Failure | 3 |
| TRX Body Rows | To Failure | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
Day 5
| Exercise | Reps | Sets |
| Weighted Cable Crunch | 12,10,8,6,12 | 5 |
| BTRX Plank Drifting (superset with below) | 10 | 3 |
| TRX Pike | 10 | 3 |
| Cable Transverse Twists (superset with below) | 10 | 3 |
| SB Roll Outs | 10 | 3 |
| Dumbbell prone (press-up position) flyes (superset with below) | 10 | 3 |
| Bosu press-ups | To Failure | 3 |
| Medicine Ball Crunches (superset with below) | 10 | 3 |
| Plank | To Failure | 3 |
| Treadmill Sprints | 20 sec sprint, 10 sec rest | 6 to 8 |
